CHILDHOOD NUTRITION & FITNESS. Mrs. Anthony

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1 CHILDHOOD NUTRITION & FITNESS Mrs. Anthony

2 IMPORTANCE OF NUTRITION Proper nutrition is essential to a child s Physical and mental development Academic growth Self-esteem A healthy diet provides Energy for growth Energy for daily activities Resistance to disease

3 NUTRITION NEEDS It is important for a parent to be aware of how nutritional needs change as their child grows Children should consume the same essential nutrients as adults In forms and servings appropriate to their age

4 FOOD GROUPS Vegetables Vary your vegetables (dark green, red and orange) Grains More whole wheat (At least 50%) Fruits Fruit or 100% fruit juice Dairy Fat-free or low-fat products Protein Go lean on protein

5 NUTRIENT FUNCTIONS Fruits & Vegetables Contain important vitamins and minerals that help build bodies and develop resistance to disease Grains Contain carbohydrates: main source of the body s energy Dairy Contain high amounts of calcium: help build strong bones and teeth Protein Necessary for growth and tissue repair

6 HOW MUCH FOOD FOR CHILDREN? The amount of food needed from each food group is based on an individual s daily caloric intake Daily calorie needs depend on: Age Gender Activity level When children are offered nutritious foods allow for them to decide how much they want to eat Serve small portions Can get seconds During growth spurts Child s appetite may increase

7 SNACKS High energy + small stomach = hungry throughout the day Giving snacks too soon before a meal Dull appetite during meal False encouragement to skip meals in favor of snacks Snacks should be nutrient-dense and easy to handle Examples Whole, sliced fruits Whole-grain crackers Vegetables and dip

8 HELPING CHILDREN LEARN HOW TO SELF-FEED Toddlers want to independently feed themselves May start trying to use a spoon by months Tips: Provide the child with special utensils Reduce spills and injury Provide foods that are soft and easy to eat with a spoon Mashed vegetables apple sauce cottage cheese Cut foods into bite-sized portions Be ready for some mess Bib Lay newspaper on floor to catch spilled food

9 PROMOTING GOOD EATING HABITS

10 INTRODUCING NEW FOODS Introduce one food at a time A child s natural curiosity makes it easier to introduce foods Model behavior Introduce small tastes of new foods In general, children will like foods that are: Served separately Mildly Flavored Room temperature Attractive or fun

11 MAKING MEALTIMES PLEASANT How many of you eat meals as a family? Eating meals as a family promotes good eating habits A relaxing atmosphere aids digestion encourages children to associate food with pleasant experiences

12 HANDLING FINICKY EATERS Picky eating is a typical behavior for preschoolers It s another step in the process of independence Behaviors of a picky eater: Refusal to eat food based on color or texture For a period of time, preschooler may eat a certain type of food Child may seem uninterested during mealtime Child may be unwilling to try new foods As long as a preschooler is healthy, growing normally, and has plenty of energy, he or she is most likely getting needed nutrients.

13 TIPS FOR FINICKY EATERS Tips to feed picky eater: Offer a variety of foods Try serving a rejected food in a different form Provide equally nutritious substitutes Don t force a child to eat foods they dislike Don t be overly concerned with a child s food phases

14 PROMOTING PHYSICAL ACTIVITY

15 THE DEVELOPING BRAIN Physical exercise strengthens the brain and body It increases blood flow to the brain Carrying oxygen needed for mental activity Exercise raises levels of brain cell growth hormones Helps children think and learn

16 EXERCISING AS A FAMILY Benefits of exercise Strengthen bones Improves heart health Controls weight Do you think children of physically active parents tend to be more physically active than other children? Yes! Good role models of healthy behaviors Ex: Taking a walk after dinner, playing catch with the family, bike rides Exercising as a family is a good source of family fun

17 STAYING ACTIVE IN THE FALL/WINTER Being active is easier when the weather is warm Don t let cold weather keep you inside and inactive What are some ways to be physically active yearround? Take stairs instead of elevator Go roller skating or ice skating Go sledding Go to an indoor pool Indoor basketball or soccer Build a snowperson Apple orchard